Team work makes the dream work
Freedom WOD Classes
Metcon: 5 Min
Wall Ball Warm Up
Strength:
Strict Press 8 min
8 Rep Max touch and go (no more than 3 attempts)
Then:
5 min EMOM
5-8 Pull Ups
Metcon: 15 mins
Partner WOD
15 min Amrap
10 Ring Rows
8 Wall Balls 20/14
6 HSPU
Complete a full round then rest while your partner does the same, keep alternating until time expires. Only one person can work at a time.
Elite Competition Class
Snatch Technique
On the 1:30 x 5 Sets:
1 Hang Snatch High Pull
1 Hang Squat Snatch
1 Snatch High Pull
1 Squat Snatch
Gymnastic Complex + Snatch
On the 1:30 x 7 Sets:
6 Toes to Bar
3 Bar Muscle-ups
1 Hang Squat Snatch
1 Squat Snatch
Paralette HSPU Conditioning
5 Rounds For Time:
500 Meter Bike Erg
50 Double Unders
5 Parallette Kipping Handstand Push-ups (14″/8″)
Conditioning
“Air Conditioning”
On the 5:00 x 4 Rounds:
20 Double Dumbbell Deadlifts (80’s/55’s)
20 Wallballs (30/20)
20/15 Calorie Row
Kilos: Dumbbells: 36.5/25, Wallball: 13/9
Brother Bros Barbell Club
Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving Position x 5 reps
Build over the course of the three sets.
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Tall Snatch x 2 reps
Build over the course of the three sets.
These are meant to be warmup / positional exercises, not meant to go “heavy” on them.
B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch
*Set 1 = 2 reps @ 65%
*Set 2 = 2 reps @ 70%
*Sets 3-4 = 1 rep @ 75%
*Set 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 85%
*Sets 9-10 = 1 rep @ 90%
C.
Every minute, on the minute, for 5 minutes (5 sets):
Slow Pull Power Clean + Power Jerk x 1 rep
*Set 1 = @ 70% of 1-RM Power Clean
*Sets 2-3 = @ 75% of 1-RM Power Clean
*Sets 4-5 = @ 80-85% of 1-RM Power Clean
D.
Every 2:30, for 12:30 (5 sets):
Front Squat
*Set 1 = 2 reps @ 85%
*Set 2 = 4 reps @ 80%
*Set 3 = 2 reps @ 85-90%
*Set 4 = 4 reps @ 80-85%:
*Set 5 = MAX repetitions at 88%
*Note: Set 5 – Load up 88% and perform as many reps as possible!
E.
In 12 minutes, build to a 10-RM Bench Press
Performance Power Training
Friday, September 20th, DE LOWER:
Jet Fuel:
400m run
Leg swings, high knees, buttkickers
Pigeon stretch, calf stretch
-then
7x
3 box jump overs → 20m sprint
*rest as needed, or do it in partners and rest while partner completes a round.
*mash lower body
Major Lift: Red: Deadlift
Wht/Blu: Speed Squat vs bands
10×3 @50%
5×3 @55%
7×2 Deadlift @60% -Reset, no touchngo
GainCity:
-100 V-ups, Every break, hold a plank for 20 seconds **Can be broken up i.e. after a set of 13 v-ups to failure and a 20 seconds plank, you may switch to another excercise, then come back and complete another set of v-ups**
-Hip Circle Party (wear a hip circle and walk front/back/side/side until your booty falls off)
Afterburner:
Every 45 seconds, for 10 rounds:
2 Powercleans AHAP
8 Jumping lunges over bar
*scale lunges if needed to lunge in place
